In This ArticleView AllIn This ArticleHydrateEat Protein & FiberLimit CaffeineGet MovingEat Dinner EarlierOther Tips

In This ArticleView All

View All

In This Article

Hydrate

Eat Protein & Fiber

Limit Caffeine

Get Moving

Eat Dinner Earlier

Other Tips

Close

Photo:Svetikd / Getty Images

an image of a woman drinking water in the morning

Svetikd / Getty Images

Managing your blood sugar starts the moment you wake up. From what you eat to how you move, your habits can have a big impact on your blood sugar stability throughout the day. Havinghealthy blood sugar levelscan help support more consistent energy levels, better mood, improved focus and more. On the other hand, sharp spikes and crashes in blood sugar can lead to fatigue, hunger, irritability and higher risk of chronic diseases like insulin resistance and diabetes. In this article, we’ll explore science-backed tips from dietitians to set up your morning routine for blood sugar success.

1. Hydrate First Thing in the Morning

One of the simplest yet most effective things you can do for your blood sugar is to start your day with a glass of water.Stacey Woodson, M.S., RDN, LDN, a Philadelphia-based registered dietitan-nutritionist, recommends drinking 1 to 2 cups of water, which helps dilute excess blood glucose, supporting your kidneys in flushing out sugar and stabilizing your blood sugar levels during the day.If plain water isn’t your thing, try infusing it with a slice of cucumber, citrus or herbs.

2. Eat a Protein- and Fiber-Rich Breakfast

Tracy Mckelvey, M.P.H., RD, CDCES, a diabetes educator, explains that we tend to be more sensitive to carbs in the morning, so starting with a lower-carb option that’s high in protein and fiber can be helpful for those with diabetes. Mckelvey says, “Research shows that beginning the day with a lower-carb meal not only helps keep morning blood sugar levels in check but also provides lasting benefits throughout the day, leading to better blood sugar control after lunch and dinner.”

Lisa Andrews, M.Ed., RD, LD,founder of Sound Bites Nutrition, also points out a small study finding that women with type 2 diabetes had improved blood sugar levels with a low-carb breakfast versus a low-fat breakfast.

Prioritize protein and fiber with breakfast pairings like a veggie omelet and diced avocado, peanut butter spread over a slice of whole-grain toast, or Greek yogurt topped with berries and walnuts. The combination of protein and fiber can help slow digestion, promote steadier blood sugar levels and reduce the risk of post-meal glucose spikes.

3. Keep Caffeine in Check

Some research shows caffeine intake, especially over 250 milligrams per day (roughly 2.5 cups of coffee), can temporarily raise blood sugar levels. Caffeine stimulates the release of hormones like adrenaline, which stimulates the liver to release glucose and raises blood sugar.

4 Get Moving

5 Have an Earlier Dinner

Carla Hernandez, RDN,a registered dietitian in Los Angeles specializing in women’s health, says, “To achieve healthier blood sugar levels when you wake in the morning, focus on your evening routine. Eating dinner before 7 p.m. or at least two to three hours before bed can help your body bring down your post-meal glucose before you wind down.” Some research supports this, showing that earlier dinner timing can improve overall blood sugar control.Overall, though, more long-term and larger studies are needed to fully understand the possible benefits.

Other Tips for Managing Blood Sugar Levels

In addition to your morning habits, these simple strategies can help you maintain steady blood sugar levels throughout the day.

The Bottom Line

Creating a blood sugar–friendly morning routine doesn’t have to be complicated. Simple habits like staying hydrated, eating a nutrient-packed breakfast, having an earlier dinner and incorporating movement can make a big difference. These expert-backed strategies not only promote better blood sugar levels but also support overall health and well-being.

Looking for some healthy and nourishing morning meal ideas?Try these delicious blood sugar–friendly breakfast recipes!

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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Kalra S, Kalra S, Agrawal N, Kapoor N.Water and Diabetes: Prevention and Cure.J Pak Med Assoc. 2023;73(2):426-427. doi:10.47391/JPMA.11-23.Xiao K, Furutani A, Sasaki H, Takahashi M, Shibata S.Effect of a High Protein Diet at Breakfast on Postprandial Glucose Level at Dinner Time in Healthy Adults.Nutrients. 2022;15(1):85. doi:10.3390/nu15010085.Oliveira BF, Chang CR, Oetsch K, et al.Impact of a Low-Carbohydrate Compared with Low-Fat Breakfast on Blood Glucose Control in Type 2 Diabetes: A Randomized Trial.Am J Clin Nutr. 2023;118(1):209-217. doi:10.1016/j.ajcnut.2023.04.032.Emami MR, Masoud Khorshidi, Meysam Zarezadeh, Safabakhsh M, Farzaneh Rezagholizadeh, Alizadeh S.Acute effects of caffeine ingestion on glycemic indices: A systematic review and meta-analysis of clinical trials.Complementary Therapies in Medicine. 2019;44:282-290. doi:https://doi.org/10.1016/j.ctim.2019.05.003.Bellini A, Alessandro, Nicolò A, Ilenia Bazzucchi, Sacchetti M.Exercise Prescription for Postprandial Glycemic Management.Nutrients. 2024;16(8):1170-1170. doi:https://doi.org/10.3390/nu16081170.Nakamura K, Tajiri E, Yoichi Hatamoto, Ando T, Shimoda S, Yoshimura E.Eating Dinner Early Improves 24-h Blood Glucose Levels and Boosts Lipid Metabolism after Breakfast the Next Day: A Randomized Cross-Over Trial.Nutrients. 2021;13(7):2424-2424. doi:https://doi.org/10.3390/nu13072424‌Nam T, Kim A, Oh Y.Effectiveness of Chickpeas on Blood Sugar: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Nutrients. 2023;15(21):4556. Published 2023 Oct 27. doi:10.3390/nu15214556.Kausar S, Humayun A, Ahmed Z, Arshad Abbas M, Tahir A.Effect of Apple Cider Vinegar on Glycemic Control, Hyperlipidemia and Control on Body Weight in Type 2 Diabetes Patients.International Journal of Medical Research & Health Sciences. 2019;8(5):59-74.

Sources

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Kalra S, Kalra S, Agrawal N, Kapoor N.Water and Diabetes: Prevention and Cure.J Pak Med Assoc. 2023;73(2):426-427. doi:10.47391/JPMA.11-23.Xiao K, Furutani A, Sasaki H, Takahashi M, Shibata S.Effect of a High Protein Diet at Breakfast on Postprandial Glucose Level at Dinner Time in Healthy Adults.Nutrients. 2022;15(1):85. doi:10.3390/nu15010085.Oliveira BF, Chang CR, Oetsch K, et al.Impact of a Low-Carbohydrate Compared with Low-Fat Breakfast on Blood Glucose Control in Type 2 Diabetes: A Randomized Trial.Am J Clin Nutr. 2023;118(1):209-217. doi:10.1016/j.ajcnut.2023.04.032.Emami MR, Masoud Khorshidi, Meysam Zarezadeh, Safabakhsh M, Farzaneh Rezagholizadeh, Alizadeh S.Acute effects of caffeine ingestion on glycemic indices: A systematic review and meta-analysis of clinical trials.Complementary Therapies in Medicine. 2019;44:282-290. doi:https://doi.org/10.1016/j.ctim.2019.05.003.Bellini A, Alessandro, Nicolò A, Ilenia Bazzucchi, Sacchetti M.Exercise Prescription for Postprandial Glycemic Management.Nutrients. 2024;16(8):1170-1170. doi:https://doi.org/10.3390/nu16081170.Nakamura K, Tajiri E, Yoichi Hatamoto, Ando T, Shimoda S, Yoshimura E.Eating Dinner Early Improves 24-h Blood Glucose Levels and Boosts Lipid Metabolism after Breakfast the Next Day: A Randomized Cross-Over Trial.Nutrients. 2021;13(7):2424-2424. doi:https://doi.org/10.3390/nu13072424‌Nam T, Kim A, Oh Y.Effectiveness of Chickpeas on Blood Sugar: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Nutrients. 2023;15(21):4556. Published 2023 Oct 27. doi:10.3390/nu15214556.Kausar S, Humayun A, Ahmed Z, Arshad Abbas M, Tahir A.Effect of Apple Cider Vinegar on Glycemic Control, Hyperlipidemia and Control on Body Weight in Type 2 Diabetes Patients.International Journal of Medical Research & Health Sciences. 2019;8(5):59-74.

EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.

Kalra S, Kalra S, Agrawal N, Kapoor N.Water and Diabetes: Prevention and Cure.J Pak Med Assoc. 2023;73(2):426-427. doi:10.47391/JPMA.11-23.Xiao K, Furutani A, Sasaki H, Takahashi M, Shibata S.Effect of a High Protein Diet at Breakfast on Postprandial Glucose Level at Dinner Time in Healthy Adults.Nutrients. 2022;15(1):85. doi:10.3390/nu15010085.Oliveira BF, Chang CR, Oetsch K, et al.Impact of a Low-Carbohydrate Compared with Low-Fat Breakfast on Blood Glucose Control in Type 2 Diabetes: A Randomized Trial.Am J Clin Nutr. 2023;118(1):209-217. doi:10.1016/j.ajcnut.2023.04.032.Emami MR, Masoud Khorshidi, Meysam Zarezadeh, Safabakhsh M, Farzaneh Rezagholizadeh, Alizadeh S.Acute effects of caffeine ingestion on glycemic indices: A systematic review and meta-analysis of clinical trials.Complementary Therapies in Medicine. 2019;44:282-290. doi:https://doi.org/10.1016/j.ctim.2019.05.003.Bellini A, Alessandro, Nicolò A, Ilenia Bazzucchi, Sacchetti M.Exercise Prescription for Postprandial Glycemic Management.Nutrients. 2024;16(8):1170-1170. doi:https://doi.org/10.3390/nu16081170.Nakamura K, Tajiri E, Yoichi Hatamoto, Ando T, Shimoda S, Yoshimura E.Eating Dinner Early Improves 24-h Blood Glucose Levels and Boosts Lipid Metabolism after Breakfast the Next Day: A Randomized Cross-Over Trial.Nutrients. 2021;13(7):2424-2424. doi:https://doi.org/10.3390/nu13072424‌Nam T, Kim A, Oh Y.Effectiveness of Chickpeas on Blood Sugar: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Nutrients. 2023;15(21):4556. Published 2023 Oct 27. doi:10.3390/nu15214556.Kausar S, Humayun A, Ahmed Z, Arshad Abbas M, Tahir A.Effect of Apple Cider Vinegar on Glycemic Control, Hyperlipidemia and Control on Body Weight in Type 2 Diabetes Patients.International Journal of Medical Research & Health Sciences. 2019;8(5):59-74.

Kalra S, Kalra S, Agrawal N, Kapoor N.Water and Diabetes: Prevention and Cure.J Pak Med Assoc. 2023;73(2):426-427. doi:10.47391/JPMA.11-23.

Xiao K, Furutani A, Sasaki H, Takahashi M, Shibata S.Effect of a High Protein Diet at Breakfast on Postprandial Glucose Level at Dinner Time in Healthy Adults.Nutrients. 2022;15(1):85. doi:10.3390/nu15010085.

Oliveira BF, Chang CR, Oetsch K, et al.Impact of a Low-Carbohydrate Compared with Low-Fat Breakfast on Blood Glucose Control in Type 2 Diabetes: A Randomized Trial.Am J Clin Nutr. 2023;118(1):209-217. doi:10.1016/j.ajcnut.2023.04.032.

Emami MR, Masoud Khorshidi, Meysam Zarezadeh, Safabakhsh M, Farzaneh Rezagholizadeh, Alizadeh S.Acute effects of caffeine ingestion on glycemic indices: A systematic review and meta-analysis of clinical trials.Complementary Therapies in Medicine. 2019;44:282-290. doi:https://doi.org/10.1016/j.ctim.2019.05.003.

Bellini A, Alessandro, Nicolò A, Ilenia Bazzucchi, Sacchetti M.Exercise Prescription for Postprandial Glycemic Management.Nutrients. 2024;16(8):1170-1170. doi:https://doi.org/10.3390/nu16081170.

Nakamura K, Tajiri E, Yoichi Hatamoto, Ando T, Shimoda S, Yoshimura E.Eating Dinner Early Improves 24-h Blood Glucose Levels and Boosts Lipid Metabolism after Breakfast the Next Day: A Randomized Cross-Over Trial.Nutrients. 2021;13(7):2424-2424. doi:https://doi.org/10.3390/nu13072424

‌Nam T, Kim A, Oh Y.Effectiveness of Chickpeas on Blood Sugar: A Systematic Review and Meta-Analysis of Randomized Controlled Trials.Nutrients. 2023;15(21):4556. Published 2023 Oct 27. doi:10.3390/nu15214556.

Kausar S, Humayun A, Ahmed Z, Arshad Abbas M, Tahir A.Effect of Apple Cider Vinegar on Glycemic Control, Hyperlipidemia and Control on Body Weight in Type 2 Diabetes Patients.International Journal of Medical Research & Health Sciences. 2019;8(5):59-74.